Your heart is a muscle, and like other muscles gains strength from exercise. Assuming your heart is healthy, any type of regular physical activity is beneficial. However, some forms of exercise train the heart more efficiently than random activities. With any exercise program, start slowly and gradually increase the difficulty. Consult with your health care provider before beginning an exercise program.
Significance
Despite all the published research on the benefits of regular exercise, many Americans have a sedentary lifestyle. According to The President's Council on Physical Fitness and Sports, 37 percent of American adults are not physically active. This lack of physical activity is contributing to high levels of obesity. Approximately three out of five Americans are carrying unhealthy amounts of weight. Obesity and a sedentary lifestyle are risk factors for heart disease, which is the leading cause of death for adults in the United States. The Centers for Disease Control reports that in 2006, approximately 26 percent of fatalities in America were caused by heart disease.
Aerobic Exercise
Aerobic exercise is the most effective form of exercise for strengthening the heart, and improving your circulatory system. Most aerobic exercises involve moving the large muscles of the body in a repetitious, rhythmic manner, for an extended period of time. To derive maximum benefit from your aerobic workout, you must keep your heart rate elevated in your target range for at least 20 minutes. Subtracting your age from your maximal heart rate of 220, and multiplying the result by between 50 and 80 percent, will help you determine your training heart rate. Training at the lower range of your heart rate zone is considered moderate intensity aerobic exercise. Examples of exercises that are performed at a moderate intensity are brisk walking, riding a stationary bike and water aerobics. Exercises that are performed at a more vigorous intensity are jogging, running, and jumping rope.
Exercise Circuits
An exercise circuit is designed to firm and tone all your major muscle groups, while simultaneously improving your aerobic fitness. A circuit is made up of separate exercise stations. At each station, you perform a resistance exercise that targets a different muscle group. The stations can consist of exercise machines, free weights or a combination of both. You perform sets of between 12 and 20 repetitions at each station, with 30 seconds of rest between stations. Circuits consist of between six and 15 stations. You should check your pulse after completing one half of your exercises, and at the completion of all your exercises. Your goal is to keep your heart rate in your aerobic training zone.
Yoga
Yoga features many styles and intensity levels. It involves moving the body fluidly through a series of positions that are referred to as "postures."The postures are typically named after creatures in nature. Yoga also teaches controlled breathing techniques and meditation. According to MayoClinic.com, yoga reduces stress, lowers your blood pressure, and lowers your heart rate.
References
- American Council on Exercise: Circuit Training
- MayoClinic.com: Yoga: Tap Into The Many Health Benefits
- President's Council on Physical Fitness and Sports: Physical Activity Facts
- Centers for Disease Control and Prevention: Heart Disease Facts
- University of Maryland Medical Center: Exercise- Exercise's Effects on the Heart
Member Comments